Jurgens Smit Posted June 1, 2017 Posted June 1, 2017 Howsit All, I need to build up to some longer distances for the Jock 3day tour. At the moment I am comfortable up to 120Km on a solo ride at about 28-30km an hour.What is the best approach to get longer rides in. Say F-it and go big, or gradually add 5-10km per ride? Keep in mind almost all my training is done solo and I live in Heidelberg.
Butterbean Posted June 1, 2017 Posted June 1, 2017 I would recommend to add 10-20kms per week. Remember that you're supposed to be able to push yourself to complete a ride of 3 times your normal training distance without too much pain. You'll need to adjust your hydration and earing habits to account, as well as pre and post ride eating, stretching, and warm up/down routines too. Good luck man!
Ozzie NL Posted June 2, 2017 Posted June 2, 2017 F it and go big approach is what I did for Jock tour last year. Day 2 and 3 are around 135km each so you're not far off. Also prepare for the climbing as both days are ~2500m ascent (organisers exaggerate that a bit). We did a couple of double loops in Suikerbosrand as prep. As you are in Heidelberg, that should be convenient?
NordicElf Posted June 2, 2017 Posted June 2, 2017 I'm also training for the Jock Tour. I've done some long rides 250+km but never in one go which is what happen in a race. My longest solo non stop ride is also 120km. I'm doing my first SBR double loop tomorrow. I've done the Jock Classic and I think SBR is going to be really good training. Anyway, nothing to add to your question but going to follow it and good luck with the training.
Pulse Posted June 2, 2017 Posted June 2, 2017 Combination of both?Do a really long ride every couple of weeks (perhaps every 3rd week) where you increase that distance by 50 odd km every time, but then drop down to your current long rides for the other weeks.Then also look at only increasing total weekly distance/time/load by about 10-15%. So when you have a loooong ride, the rest of that week is shorter.
SwissVan Posted June 2, 2017 Posted June 2, 2017 It's a hilly stage race, so try simulate this in your training. In other words do some weeks where you ride 3 or 4 days in a row with plenty climbing.Dont overdue due the intensity on these consecutive days and practise your race nutrition during and after each day. Take a rest day afterwards.Enjoy
'Dale Posted June 2, 2017 Posted June 2, 2017 Quick tip Work up to 80% of distance and ascent Over 3 days Try just in threshold on the climbs Go for the podium! ???? Roughly 10% per weekJust get enough rest, listen to your body and eat good stuff for your engine.
CogitoErgoSum Posted June 2, 2017 Posted June 2, 2017 LSD and TITS bru, LSD and TITS And the occasional high (as in altitude/ascending!) Sent from my SM-G925F using Tapatalk
Kalahari Vegmot Posted June 2, 2017 Posted June 2, 2017 But guys, the question is how to spend more TITS and LSD; not if you should
Nibali Posted June 2, 2017 Posted June 2, 2017 Make sure you get used to eating proper food on the rides. Gels ain't going to cut it at altitude...heard it from a guy I race against My training for L'etape (ugh) this year included a weekday climbing session of >1000m (2 hour ride), weekday circuit style riding for speed, weekend ride of 120-130km with 2500m odd climbing, all climbing done in the red zone. Did the route about 1.5 months before the time and smashed it on fatigued legs. I've done the Jock Tour before and on L'etape form I would've raced the Jock easily. It's not the distance that gets you, it's the vertical meters ticking over that gets you tired and the sessions I did helped in getting that sorted. Replace weekday sessions with HIIT sessions on Wattbike (winter, ugh) and you should be good to go.
Veebee Posted June 2, 2017 Posted June 2, 2017 Add 10-20km each week. Plan the rides so you close to home when doing the extra miles. If you hit a wall you can just limp home.
CogitoErgoSum Posted June 2, 2017 Posted June 2, 2017 In all seriaaaasness... It is easier said than done. Time in the saddle (and not only extended periods - everytime you ride) must be used constructively. I am a firm believer in training according to your heartrate. Have someone set the benchmarks for you. It is the only way to ascertain where you are physically. And don't shrug at intervals. And strength training. And eating/fuelling properly... and.... and... It is basically a combination of factors if you want lasting aerobic changes. Sent from my SM-G925F using Tapatalk
mecheng89 Posted June 2, 2017 Posted June 2, 2017 Howsit All, I need to build up to some longer distances for the Jock 3day tour. At the moment I am comfortable up to 120Km on a solo ride at about 28-30km an hour.What is the best approach to get longer rides in. Say F-it and go big, or gradually add 5-10km per ride? Keep in mind almost all my training is done solo and I live in Heidelberg.Join a club with same minded individuals. No amount of LLLLLLLSD rides are going to help now, the tour is in a month from now?
Veebee Posted June 2, 2017 Posted June 2, 2017 The OP has been involved in many other discussions on here. Dont you guys remember names and discussions ? He races elites and has some seriously impressive w/kg numbers. he will be fine.
Jurgens Smit Posted June 2, 2017 Author Posted June 2, 2017 Join a club with same minded individuals. No amount of LLLLLLLSD rides are going to help now, the tour is in a month from now? September bru, and I'm not driving 30km from heidelberg to get to a club
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